National Figure & Bikini Competitor Jennifer Rankin Talks With

How did you get started with bodybuilding?

I got my start with bodybuilding because after college I missed competing and working toward that goal.   I competed in pole vault and the heptathlon ( which includes:100m hurdles, high jump, long jump, 200m dash, javelin, shot put, 800m run).  The training and competition was intense because of all of the events that were involved….so once it all suddenly stopped, it felt like something was missing.  I continued working out at the gym lifting weights and with the encouragement of a friend.

I found a trainer in Lubbock and competed in my first NPC Figure show 10 weeks later—earning National qualification!

What gets you motivated?

I would have to say that my motivation comes from an intense inner drive.  I want the most from life and the best from my body.  It just seems natural for me to work hard and not stop until I reach my goals!

But, its not “all work and no play”…I always try to have fun too!  If you know me, you know I’m one goofy chica!!

What workout routine has worked best for you?

I keep up a split routine working two to three body parts each day.  This has worked really well for me because I can have an intense, heavy workout but still have plenty of time for my body to recover.  It also allows me to change up the exercises to keep my body guessing so that I don’t get stuck in a rut.
An example split would be:

Approx. 4 exercises per body part, 1X18, 1X15, 1X12, 1X10, 1X8

  • M – Chest, Tri’s & Ab’s
  • T- Legs & Calves
  • W – Shoulders, Bi’s & Abs
  • TH -Back, Rear Delt’s, Calves
  • F – Light day on Lagging body parts (usually glutes, legs & Shoulders)

If you have to pick only 3 exercises, what would they be and why?

  • Leg Press/Squat – This exercise is the MOST essential because it shapes and builds the entire lower body, works the most muscles all at once and therefore burns more calories in the process too.
  • Pull-ups – These work the Lat muscles helping to give your back the V-tapered look.  I have a SUPER long torso, so I really have to focus on this exercise to give my body some shape.
  • Shoulder Press – To me, nice round shoulders are the proof that a woman knows what she is doing in the gym.

They really add the finishing touch to a woman’s physique and definitely make a difference and set you apart from the competition on stage.

What is your diet like?

My diet is low in fat & low sugar and is made up of lean proteins, complex carbohydrates, veggies, all natty peanut butter and some fruit.

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

I usually train in the evenings, so I will have an ON HYDRO Whey protein shake along with a scoop of Vassive- NO and Threshold at least 30 minutes before.  Afterwards, I have a scoop of Vassive-C5 and then go home and eat dinner. (Chicken breast, asparagus, salad)

When trying to cut down do you prefer to use HIIT or just normal cardio?

For my last competition prep I tried HIIT instead of normal cardio and really liked what it did for my body.

Plus, it keeps me much more highly entertained!

What is your supplementation like?

I use ON’s Hydro Whey protein as snacks between meals and/or pre and post workout.  I also like using ON’s Casein protein when I get the munchies at night.  Other supps include Opti-Women multivitamin, CLA, Glutamine, Creatine and Glucosamine.

I only use fat burners when I am prepping for a competition.

Favorite Bodybuilders?

Jessica Paxson-Putnam, Ava Cowan, Monica Brant and Mary Lado

Favorite Quote?

There are so many quotes that I look to for inspiration, but this seems to be the one I come back to the most:  “What lies behind us and what lies before us is small matter compared to what lies within us.” -Ralph Waldo Emerson